stephanie powell :: articles :: training for the long haul

Training for the Long Haul

8 Tips for Training Properly for an Endurance Event

Whether you're gearing up for your first triathlon, ultra marathon or century bike ride, taking the time to train properly—and intelligently—is essential.

In any endurance event, preparation is everything; the longer the event, the more you must prepare your body to endure hours of continuous exercise.

"The only way to be successful in events is to put in the mileage and the time prior to the event," says Dr. Cedric Bryant, chief exercise physiologist for the American Council on Exercise. "And to give the body time to recover from a high volume of exercise." To enhance performance, therefore, increase both your speed and your distance slowly. Rather than cycling 25 miles on Thursday and attempting to ride 50 miles for the first time the following Saturday, aim for a smaller increase. Adding only a 5 to 10 percent distance/time increase each week will help you avoid burnout and injury.

When it comes to endurance training, Dr. Bryant also recommends the hard-easy concept—alternating between long, challenging workouts and shorter, less intense workouts. The difficult workouts will help you build strength and stamina, while the easier ones will provide you with an active recovery. Performed in succession, they teach your body to expect consistent exercise.

Equally important to building endurance over time is the need not to overdo it. Too much training without enough recovery causes excess fatigue and decreased stamina. Often athletes who overtrain suffer from poor performance, but believe they need to train harder to improve. Rather than take steps to recover properly from training, experts say by pushing too hard, athletes often add to their fatigue. If running 40 miles per week, for example, leaves you feeling fatigued, reduce the mileage to a more manageable level. Maintain the revised level for few weeks and then increase it again, but by smaller increments than before.

Begin training properly for your next endurance event with these eight tips:

1. Build endurance slowly. Increasing time and distance gradually will enhance your long-term performance.

2. Vary your training regimen. Distinguish the difference between hard and easy days. If you push too hard on easy days and are too tired on hard days, all your workouts will end up in the middle gray zone.

3. Take time to recover. Take several weeks off in the middle of the season, and a day off per week. You don't want your body to be broken for so long it forgets how to heal itself.

4. Energy in, energy out. Fuel your body for performance during an event. Add daily snacks and extra water or energy drinks to support your increased physical effort.

5. Get your zzzzs. When you sleep your body releases growth hormone and replenishes glycogen stores—both necessary elements for your muscles to regenerate and grow.

6. Stretch. Many injuries result from not stretching, and injury often means no training. Stretch all the major muscle groups without bounding and hold each stretch for 45 to 60 seconds.

7. Set clear goals. Pick an event or two and try to improve your time for that particular event. A good goal provides direction for training and prevents the monotony of working out and racing.

8. Make everything count. Every part of training has a purpose. When training hard, make it hard. When it's supposed to be easy, ensure it's easy. And when it's time to rest, let your body have a break. That way, your next training session services it purpose to the fullest.

< Back to article list